1. Believe you're a mermaid

You are what you think you are. Self-confidence is essential in the nerve-racking hours before competing. This confidence comes from hard work, sweat and tears in training and relentless practice. My triathlete heroine Chrissie Wellington said that 'you don't become a champion, you act like one, everyday'. She also said that 'there are no limits'. It's taken me a while for this one to sink in. The only thing that limits us is a belief that there are limits. I still see other people's records as limits. I see the pool walls as limits! So this is my next challenge - step by step advancing my own progress, exploring what my body is capable of.Dream It - Believe It - Achieve It

2. A strong & flexible back

Mermaids need to undulate their backs to swim, like a dolphin. That means our backs must be flexible and strong. Yogis believe that the quality of the spine reflects our age - so keep young by maintaining a supple spine! Remember that the spine is made of three parts - the lumbar (lower), thoracic (middle) and cervical (upper) spine. The upper portions must allow movement of the body to flow between the chest and core. Most office workers and car drivers suffer from tight upper and/or lower backs so these exercises are beneficial for us all in daily life too.

3. Flexible feet

Often forgotten, our feet are the key to the whip-like kick at the end of the mermaid stroke, and for keeping our tail hydrodynamic. Unless you've been a competitive swimmer since childhood you'll probably have stiff feet and/or ankles. It's worth adding stretches to your yoga practice that move the feet in both directions. Sitting cross-legged regularly will also help.

4. Core strength

The engine of the dolphin kick is the core - our abdominal muscles, obliques, lower back and pelvic floor. Always add core exercises to your yoga practice and/or gym session to ensure this key body stabiliser is given a regular workout. Don't necessarily aim for a 'six pack' as this is only a superficial indicator of strength. Real core power comes from the deeper muscles in and around the stomach.

5. Water, water, water

It goes without saying that a mermaid needs to spend lots of time in the water - 'til your fingers prune!

Mermaids have 'aquaticity' - a feeling of being at home and comfortable in water. If this isn't you yet, then take it step by step by enjoying swimming and drills in the pool or in open water. But remember to never hold your breath alone - get some training and swim with a buddy.

6. Get comfortable with discomfort

Holding your breath means eventually coming up against an intense need to breathe. Our body tells us this by sensing rising CO2 and signalling via an involuntary contraction of the diaphragm. Training involves challenging this signal, and the thought that comes with it. It's about becoming comfortable with discomfort. We can practice this on the mat in challenging poses that give an opportunity to relax and soften instead of stiffen and lose focus. Pigeon pose is a great example.

On Sunday 6th July 2014 Rebecca set a new UK record in Dynamic apnea (with monofin) of 179m in Stockport at Life Leisure Grand Central swimming pool. This was organised by Steve Millard of Apneists UK. Judges Dave Tranfield and Gary Lowe. Many thanks to everyone who helped out on the day.

The yoga and breathing exercises Rebecca uses as part of her freedive training can be found in the OMdiver online programme here